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Tuesday, January 12, 2010

Recipe for Southwestern Omelet with Easy Guacamole and Salsa

One of the reasons why I love the South Beach Diet is the way it makes a distinction between "good fats" and "bad fats." While saturated fats and trans fats are kept to a bare minimum, you can eat good fats, like avocados, nuts, or olive oil in reasonable amounts. I'd have a very hard time sticking with a diet that didn't allow those kinds of things, and especially avocados, which are one of my favorite foods. I'm not sure why it's taken me so long to share this recipe and these photos are even from my old camera, but this omelet with guacamole tucked inside is something that would definitely help me not feel deprived on phase one.

This recipe uses what I call "easy guacamole," which I make by mashing up an avocado with some spices. If you have other guacamole on hand you can certainly use it, but be moderate on the amount of guacamole you use.

Start by mashing an avocado with lime juice, green Tabasco sauce, salt or Vege-Sal, and a pinch of chile powder. If you don't have green Tabasco, you can use any type of hot sauce. (This makes enough guacamole for two to three omelets.)

Beat together two eggs, chile powder, and a bit of Spike Seasoning if desired. (I've been hearing conflicting thoughts about whether Spike Seasoning is gluten-free, so check the label if you need to avoid gluten. Would love to hear from any readers who can clarify that.)

Mist or brush a thin layer of olive oil in a small frying pan, then pour in the eggs and turn heat to low. (This is an 8.5 inch pan with high sides, perfect for making omelets.

Let eggs cook about 3 minutes, or until they are starting to get firm on the bottom, then sprinkle over 2 T of low-fat cheese. Let eggs cook 1-2 minutes more, until the cheese is starting to melt.

When cheese is partly melted, put on 2 T of the guacamole mixture and use a rubber scraper to carefully spread it over one side of the eggs.

Let this cook about 1 minute more, just enough to barely warm through the guacamole mixture.

Then carefully fold over the side without guacamole on to the side with guacamole. (Another reason not to use too much guacamole is that it will leak out the sides if you have it spread on too thickly.) Cover pan and cook 3-5 minutes more, until omelet is cooked through. Use a large turner to lift the omelet out on to a plate and serve hot, with your favorite salsa.

Southwestern Omelet with Easy Guacamole and Salsa
(Makes 2 omelets, or save half the guacamole for another day, recipe created by Kalyn.)

Peel avocado, dice and place in small bowl. Add lime juice, green Tobasco sauce (or other hot sauce), salt or Vege-sal, and chile powder. Use a fork to mash avocado and mix ingredients together.

In another bowl, beat together eggs, chile powder, Spike Seasoning, plus salt and pepper as desired. Spray or brush a small 8-9 inch frying pan with olive oil or non-stick spray. Turn burner under pan to low, heat about a minute, then pour eggs into pan and cook 3 minutes, until the eggs are starting to get well set on the bottom. (I use a rubber scraper and lift the edge to see if it's set.)

Sprinkle 2 T low-fat cheese over the entire surface of the eggs and cook 1-2 minutes more, until the cheese is starting to melt. Then put 2 T guacamole mixture on the eggs and use a rubber scraper to carefully spread it around until it covers one side of the eggs. Let omelet cook 1 minute more.

After one minute, gently fold the side without guacamole over the side with the guacamole. Cover the frying pan and cook 3-5 minutes more, until the omelet is cooked through.

Use a large turner to lift the omelet on to a plate and serve hot, with your favorite salsa.

This low-glycemic omelet is a perfect breakfast for any phase of the South Beach Diet. One-third of an avocado is equal to 1 T fat for South Beach guidelines, so be sure to consider that in your total fat allotment for the day.

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I totally agree with you - any diet devoid of fat is actually just not good for you. We need fats, especially good ones, to make all sorts of hormones! This looks fantastic. I love the idea of a guac-stuffed omelet.

Good point about the good fats and bad fats, Kalyn. So many people try to eliminate fats totally from their diet, not realizing that is unhealthy. The avocados and nuts and other good fats are where the healthy omega 3 fats are! Great post.

I'm glad people are liking this, and that I'm not the only ones who loves my "good fats." I should have mentioned that this was probably inspired by the Guacamole Omelet at Ruth's Diner in Salt Lake City, I'm sure on some subconscious level that's where I got the idea, although I just thought of it this minute.

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